Resistance Training for Women

Since I have been training over the past 5 years, I have often been asked by many women the benefits of resistance training or "weight-lifting". Many women are concerned about not becoming "bulky" and feel that by training with heavy weights, they will become big and manly looking. This honestly could not be further from the truth!
In order for a woman to look like a man by training with weights, they need to eat a hugely excessive amount of calories and take steroids. If you are currently not doing either of these, you do not have anything to worry about!
Women who train with weights will be more apt to create the body they desire. As you continue to train with resistance and eat properly, you will create more muscle. By creating more muscle, you give your body the ability to increase your metabolism. The amount of muscle you have on your body and your metabolism (the rate at which your body is naturally burning off calories) are directly linked. As you become stronger, your body will demand that you eat more to keep the muscle on. Your body will also use stored energy (your body fat) to fuel your new muscle. One of the greatest aspects about muscle on your body is the size of muscle. It only takes up about 1/4 the space that fat does. So, as you continue to build muscle and your body fat decreases, even if the scale weight does not change, your body circumferences will all become smaller. You will begin to have the "toned" look that most women state they want.
In addition to the physical appearance benefits, your body's function and health will dramatically increase. Here are just a few benefits to weight training:

• Incidence of diabetes decreases because your body's muscle will be more prone to make use of your blood sugar.
• Your bone health will significantly increase which decreases the likelyhood of osteoporosis
• Your balance will increase.
• Also, contrary to popular belief, your flexibility will improve if you include proper stretching with the exercises that you do.
• Higher metabolism
• Increased strength
• Better posture
• Sleep better

Keep in mind, strength training does not need to be done every day. In fact, you should let each body part rest up to 72hours before training the same muscle group again. This will give the muscles enough time to recover from the exercise and become stronger.

Here are some exercises to try (you could even try these at home, if you have some resistance bands or free weights):

Click the links to view how the exercises are done (press the back button your browser to return to the blog once you have viewed the exercise. Closing the window will close the blog)

Row

http://www.thetrainingstationinc.com/bbrows.html

Curl

http://www.thetrainingstationinc.com/dbcurls.html

Extensions

http://www.thetrainingstationinc.com/pushdownsuniversal.html

Upright rows

http://www.thetrainingstationinc.com/widebbuprightrows.html

Chest Press

http://www.thetrainingstationinc.com/flatdbpress.html

Squat

http://www.thetrainingstationinc.com/bbsquats.html

Lunge

http://www.thetrainingstationinc.com/dblunges.html

Please let me know if you have any questions about these or any other exercises.

Resistance training can really help your body get into great shape! It's a great way to help speed up the progress you are trying to make with your weight loss goals. Consider adding 2 to 3 days each week of resistance training if you are not currently doing any.

"But the Lord stood at my side and gave me strength, so that through me the message might be fully proclaimed and all the Gentiles might hear it." 2 Timothy 4:16 (NLT)